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Hi and welcome to a new video from me.
Guys, I'm back with a new workout.
I'm really looking forward to it today.
Today I have a 20-minute HIIT workout for you.
For beginners or for beginners like me.
Because I wasn't allowed to train for a long time because of my surgery.
But also because of a disease, for example,
where you don't train for a long time.
Because of a training break that you wanted to do,
wanted to do, had to do, whatever.
This workout is just perfect.
Yes, of course, during such breaks, the muscles just build up a bit.
Depending on how long you haven't done anything.
And endurance decreases and so on and so forth.
And this workout is just perfect for that.
Because we get back into training nicely,
build up good basic muscles
and of course burn a lot of calories in the shortest time.
And by the way, I'm really looking forward to it today.
Because it's my very first YouTube workout with my own mat.
You can see it in the background.
With my brand Confitly, I launched a fitness collection.
Where, among other things, this beautiful mat is included.
It's so, so beautiful. Take a look.
In the info box, everything is linked.
By the way, you can also find my sports outfit
below in the info box from Prozis.
There is also always a 10% discount
and many free products with my discount code.
And now I would say, I'm not talking anymore.
So, let's start right now.
Let's go!
By the way, we now have a 40-second, 20-second timer.
In other words, 40-second workout, 20-second break.
And we start with a little warm-up.
Just go easy and open and close your arms.
It's also important that you don't hurt yourself.
That you warm up well and stimulate your cardiovascular system.
By the way, I forgot to tell you about the workout without jumping.
So again, perfect for everyone who doesn't want to jump.
By the way, if you want to jump, you can circle your arms.
Of course, you can also run now, for example.
Tighten your legs a bit.
But it is definitely also intended for non-jumpers.
We don't need a break now during the warm-up.
We rotate from left to right.
We open the hips.
By the way, the sun is slowly coming through.
I hope you can still see me well.
And it's getting a little too hot for me.
That's above all.
Circle your knees.
Other direction.
And last but not least, we circle our ankles.
Just lift one leg.
And then we start with the first exercise.
With the windmill.
As you can see, I always show the exercise in the wide stance.
Tap right, left and pull.
One leg again.
Right, left and the other leg.
And here, as I said, you can also jump if you want.
But it's a great exercise for non-jumpers.
Take a deep breath.
By the way, I hope the sign doesn't bother you too much.
I hope you can see me well.
Otherwise, I'll put it aside.
What we're going to do now is go down into the plank.
And up again.
Like a whoosh.
Go down once.
Hold for a moment.
And go up again.
Of course, this is also done at a good pace.
Just see how fast you can do it.
So that it just fits for you.
Take a deep breath again.
And now we stand in the wide stance again.
And tap once to the right.
No, that's left.
Once to the left, once to the right.
Left, right.
Now loosen up again.
And then we go.
Very good.
Very, very good.
Now we go to the side.
And now pull the left leg to our elbows for 20 seconds.
So really pull it here.
And after 20 seconds we change the leg.
5, 4, 3, 2, 1.
Get ready.
Let's go.
And second change.
Feel free to have a sip.
Take a deep breath.
We run now.
If that's too much for you, just take quick steps.
And stretch up.
Run to the end of the mat and stretch up.
Otherwise, really take nice little steps.
Everyone at his own pace.
Yet everyone goes to his own limit.
5, 4, 3, 2, 1.
Very good.
Now we go into the squat.
Into the deep squat.
Really go down deep.
And then we imagine a very heavy rope.
Do it really nice here.
Slide in front of us.
Go down deep.
And let's go.
If it's too hard for you, go up and down in between.
Otherwise stay deep down.
And let's go.
Faster, faster, faster.
5, 4, 3, 2, 1.
Done.
We go on the floor now.
I'm in the foreground, but it's a bit shady.
Go into the plank.
And now slowly do mountain climbers or spider plank.
We go into the elbow support.
And now pull the legs left and right.
Turn a bit.
If it's too hard for you, go into the high plank.
Then it's a bit easier.
If it's too hard for you, just hold the plank in this position.
And you think, have a sip.
And I hope you don't disappear behind the reed.
Let's do it again.
Behind the reed.
Let's do it again.
Now we stand sideways.
Step with one leg to the back.
And touch the diagonal foot.
Up again.
Up.
Back.
Always step to the back.
And touch the toes.
We do burpees.
A classic HIIT exercise.
But also classic and exhausting.
We do a bit of a reduced version.
Without jumping and without support.
So we stretch up.
Go down into the plank.
And up again.
And stretch up again.
Everyone at their own pace.
And again.
Wow.
I hope you're hot too.
I hope you're sweating too.
We're in a wide stance.
Rotate to one side.
Pull the knee to the elbow.
And again.
Very good.
Let's continue.
Pull the knee to the elbow.
And touch the toes with the hand.
We alternate.
Take a deep breath.
And continue.
3, 2, 1, let's go.
And the other side.
Always left and right.
I'm sweating like crazy.
Do you know them?
They're so annoying in the summer.
They always sting when you start sweating.
So a good sign for me.
I'm sweating.
Brake.
Right?
That's what they say in Germany.
How do you say it?
We say Bremer.
Let's have a drink.
We're going into a push-up position.
On our knees.
If you can do it, do a push-up.
And then we go into the child's position.
And again.
Push-up.
And let it fall back.
Very good.
8 seconds left.
We're coming up again.
We're doing the hamperman.
But instead of jumping the hamperman,
because we don't want to jump it,
we're going up left and right.
That's what it looks like.
Fast.
Left.
Right.
Get some sleep.
Get some air.
Let's go.
Very, very good.
We're going on.
We're boxing again.
It's a super HIIT exercise
where you can really give it your all.
We're running on the spot.
Again, no jumps.
Just a light run.
And we're boxing alternately forward.
Really nice shadow boxing.
Imagine that.
And let your anger run free.
Very good.
We're going into the belly position.
We're coming back to our mat.
By the way, my mat is so cool
because I made it extra wide.
It's not a standard size.
It's extra wide.
Especially for homeworkers.
For ground exercises.
Really perfect.
You have so much space.
And we're fluttering now.
Put your arms and legs up.
And flutter, flutter, flutter, flutter, flutter.
Faster, faster, faster.
Don't slow down.
Tempo.
Very good.
We're coming into the wrong four-foot position.
Here, like this.
And we're pulling now.
We're coming up and pulling our knees
or toes to our hands.
If that's too hard for you,
just lift your legs alternately.
Otherwise, use your diagonal hand
to touch your toes.
That's it.
4, 3, 2, 1.
Should I tell you something?
That's it.
Now we have two or three more
cool-down exercises.
So we can just get down a bit.
But the HIIT workout is done.
We're coming into the descending dog.
Let's stretch out really nice.
We're going up.
Step on the spot.
Make it long.
And now we're coming into the cobra
in a wave shape.
Hold here.
Go back again.
Go up again.
Turn in a bit.
To the right and to the left.
And again, come forward in a wave shape.
And hold the position.
Stretch out.
Open up your heart.
Very good.
Now we're coming up with the right leg.
Forward.
And stretch our leg really nice here.
And again.
Switch sides.
Come back again.
And last but not least,
we're coming into the child's position.
Stretch forward.
Let yourself fall deep.
And breathe through.
Yes!
Very, very, very good.
We did it!
I hope so, so much.
Now I'm getting a bit closer.
I hope you liked my HIIT workout.
I hope it was a great introduction to your workout routine.
Feel free to check out all my other workouts.
I'm sure you'll find a lot of great content there.
I'd say we'll see each other again next time.
Give me a thumbs up.
See you next time.
Bye!
